Workout of the day
Hey team! Today’s WOD is called “Friday Fury” and it’s designed to be a full-body burner that will challenge your cardio, core, and upper body strength. Let’s crush this workout and start the weekend strong!
The workout of the day consists of:
For Time:
20 Air Squats 40 AbMat Sit-Ups 60 Push-Ups 80 Double-Unders
Scaling
- Air Squats: Reduce reps to 15.
- AbMat Sit-Ups: Reduce reps to 20 or substitute with crunches.
- Push-Ups: Do knee push-ups or wall push-ups.
- Double-Unders: Substitute with 160 single-unders or 80 jumping jacks.
No equipment
Air Squats: Use a chair for support. AbMat Sit-Ups: Do butterfly sit-ups or regular sit-ups without AbMat. Push-Ups: Incline push-ups on a sturdy table or bench. Double-Unders: Mimic the movement without actual rope or replace with high knees.
Warmup
5 minutes of light cardio (jogging, jump rope, or biking) 2 rounds of:
- 10 PVC Pass-Throughs
- 10 Leg Swings per leg
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
Cooldown
3 rounds of:
- 30 seconds Forward Fold
- 30 seconds Child’s Pose
- 30 seconds Cat-Cow Stretch
- 30 seconds Cobra Stretch
- 30 seconds Pigeon Pose per side
